Kendra takes a moment to focus before she moves the barbell. I am continuing this week's theme of recovery for my Whole Life Wednesday post. There's a reason we do multiple Whole Life Challenges rather than just a Paleo, Whole30, Zone, or Macro nutrition challenge. While nutrition is a keystone in your recovery program, it is your WHOLE LIFESTYLE that affects your recovery from yesterday's training and prepares you for today's. It's no secret I am a HUGE fan of Coach Ben Bergeron. His Project Elevation program is all about helping CrossFitters, Coaches and Affiliate Owners up their game and live their best possible lives. Have you noticed our new Five Factors Of Health poster in the gym? Yep, I got in from Project Elevation. The Five Factors of Health are
If you are frustrated with your workout performance, your happiness, your satisfaction with your life, take a good hard look at your lifestyle. Improving your lifestyle will have a greater impact on your recovery than will taking special supplements, pounding pre-workout concoctions, or falling prey to the the powder, pill or gel that will help you "CRUSH YOUR NEXT WORKOUT." Your WHOLE LIFE affects your recovery. Your recovery affects your performance. Your recovery affects your happiness, your satisfaction, and your mood. In short, your recovery affects everything. Put some attention to it and watch your life improve. Randy with Big Sky VO2 Testing will be here on Saturday offering Resting Metabolic Rate testing and VO2 Max testing. He needs a minimum of 5 people to run each test. RMR requires a 4 hour fast and no exercise 12 hours prior and takes 15 mins, VO2 Max requires no exercise 24 hours prior to testing and can take 5-15 mins. He can start the testing as early as 8AM. He is offering a 10% discount on both tests. Anyone who did RMR last time gets a 10% discount on VO2 Max testing. Please let me know if you're interested.
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Sarah is headed to Dallas to become a certified flight instructor. Good luck Sarah! Last week we finished a very intense week of workouts. Femme Fatale Week is a real test of our physical and mental strength. For many of us, this was the highest volume of CrossFit training we have ever done. That's why it's so important to actively recover this week. In yesterday's blog post I explored the concept of rest vs. recovery. While rest is an important element of recovery, in and of itself, rest is not recovery. Recovery includes proper nutrition, foam rolling, yoga, soaking, massage, mobility, and a change in your training volume or focus. Technique work is an important part of a recovery program. Today we are keeping the overall training volume and intensity low by working on the hang power snatch. By working up to a 3 rep max we are keeping the weight (intensity) low and by spending only 20 mins to establish a 3 RM we are keeping the volume low. Today's Technique Tuesday video features Natalie Burgener (Coach Mike Burgener's daughter in law) and was filmed a few weeks after she competed in the Olympic Trials. During the trials Natalie attempted a 212 lb snatch and clearly had been training for this big meet. Yet, in the CrossFit WOD she only attempted a 175lb snatch, fully 30 pounds less than what she is capable of lifting. She did this because this workout was part of her recovery from the Olympic Trials. Every workout does not need to be a PR attempt. Every lifting session does not need to be for maximum effort. It is important to put in the training and technique practice so that you can make successful lifts at your next PR attempt. Focus on your technique today. Practice keeping the bar close and being patient. Enjoy these lower intensity recovery days for Friday The Open begins and we will certainly be chasing intensity. This Saturday is our OCR Saturday class. Join us from 9-10:30AM for a fun morning of obstacles, burpees, climbing, throwing, jumping and did we say burpees! Obstacle course racing (OCR) is a super fun way to test your fitness.
This is our fourth OCR Saturday. We offer an OCR Saturday every month through the winter to help keep your obstacle skills ready for the spring races. This is a great opportunity to get a taste of an obstacle course race for newbies! Randy with Big Sky VO2 Testing will be here on Saturday offering Resting Metabolic Rate testing and VO2 Max testing. He needs a minimum of 5 people to run each test. RMR requires a 4 hour fast and no exercise 12 hours prior and takes 15 mins, VO2 Max requires no exercise 24 hours prior to testing and can take 5-15 mins. He can start the testing as early as 8AM. He is offering a 10% discount on both tests. Anyone who did RMR last time gets a 10% discount on VO2 Max testing. Please let me know if you're interested. Congratulations to everyone who completed Femme Fatale Week. We had an OUTSTANDING crew for our Marguerita and Mimosas Grand Finale. Every Sunday is a rest day from the gym. We encourage everyone to take it easy, get outside and play, and take a nap. While a rest day is super important to prevent over-training, rest alone is not enough in an effective recovery program. CrossFit is the sport of fitness, meaning it is more than just an exercise program, it is a sport in its own right. Ask any athlete about rest vs. recovery and they'll tell you rest is the absence of of effort, movement or exertion, while recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. We all have heard about the deleterious affects of over-training, e.g. fatigue, weight gain, performance decline, sleep disruption, pain, and a lack of excitement for training. In reality, over-training is really under-recovering. The folks at Whole9 Life describe recovery as, "...the restorative process by which you regain a state of 'normalcy'; health and balance. (If your 'normal' is not 'healthy,' perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, proper nutrition, hydration, and also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training. Foam rolling, yoga, soaking, massage and mobility are all practices that will help you recover for your next workout. Rest is simply taking a day off from exercise or sport, napping, chilling on the couch, watching movies or TV, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery." Are you actively and deliberately recovering from your CrossFit workouts, competitions, and other physically stressful events? Answer these 10 questions from the Whole9 Life folks to see if you're under-recovered from your CrossFit workouts. We are actively recovering from Femme Fatale Week today with a series of low intensity workouts designed to keep us practicing skills, training our metabolic systems, and having fun. This Saturday is our OCR Saturday class. Join us from 9-10:30AM for a fun morning of obstacles, burpees, climbing, throwing, jumping and did we say burpees! Obstacle course racing (OCR) is a super fun way to test your fitness.
This is our fourth OCR Saturday. We offer an OCR Saturday every month through the winter to help keep your obstacle skills ready for the spring races. This is a great opportunity to get a taste of an obstacle course race for newbies! Randy with Big Sky VO2 Testing will be here on Saturday offering Resting Metabolic Rate testing and VO2 Max testing. He needs a minimum of 5 people to run each test. RMR requires a 4 hour fast and no exercise 12 hours prior and takes 15 mins, VO2 Max requires no exercise 24 hours prior to testing and can take 5-15 mins. He can start the testing as early as 8AM. He is offering a 10% discount on both tests. Anyone who did RMR last time gets a 10% discount on VO2 Max testing. Please let me know if you're interested. We survived our fourth annual Femme Fatale Week!
You deserve a nap today. Remember, new 4:30PM class starts tomorrow! |
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